Stick to it...

That's what I find I have to keep telling myself. Just stick to it.

I skipped three weeks of weigh ins in January...some for good reason, others not so much. And now the scale is back up to 199.8 which is shameful.

I have been running--training runs on Saturdays and averaging one day during the week, but I think I've been taking that for granted when it comes to eating. And eating. And eating...

Anyway--at my meeting this week after my dismal weigh in, the topic was sticking to it.

Stick to it like a stamp

Making a plan and sticking to it. Asking yourself what went wrong in previous weeks and what can you do to improve it? My leader always invites us to come up with a couple of specific ideas of what we can do this coming week to improve our habits. Then she asks--"can you do it?" And more importantly "Will you do it?"

This is an important concept in the meetings because it holds us accountable to everyone who was there the previous week. If I say I need to improve my eating patterns by choosing more vegetables with my meal, she'll ask how many I'm willing to add. I'll give my answer (let's say one extra veggie per day) and she'll ask can I do it (of course) and will I do it? And I think to myself--sure, that's easy enough and I say yes I will.

I like this because it helps plan. It helps break down things into small manageable tasks and by saying "I can and I will" puts you in control.

My leader also mentioned referencing some of the Tools for Living such as an anchoring to refer to when you're struggling with stress or facing an eating challenge or deciding whether to go to the gym. The anchor is something tangible which you can keep with you to touch or look at to focus your mind or remind you of the inner strength you have. It could be your wedding ring, or a 5lb star or something else to bring your thoughts to something you have achieved or something that makes you happy. Again, it puts you in control of your thoughts and emotions to help you get through the situation. Another tool mentioned to help you out are Positive Self Talk

Looking back on the past few weeks I have been pretty lacksidaisical about sticking to the program. I haven't been tracking, I haven't been making great choices, and without the reinforcement of the meetings to keep me on track, I have let things go by the wayside. The only thing that has been consistent are my weekend runs. But certainly I can focus more and put more effort into this journey that is going on three years. Oy. It's hard to think about it in those terms, but sometimes it hits me how long it's taking me and where I was at this point last year or two years ago. But then again, where was I three years ago...30 lbs heavier...so I definitely can only keep moving forward. Stick to it.

So...this week, I need to focus. What is on my task list?

• Get back to tracking daily: with 3 month journal
  
• Increase weekly runs to 3 total: have running bag ready to go
• Increase water intake: have water bottle on hand (as per the inspirational Kenz from All the Weigh and her FFGF Challenge)

I have had a few things going for me this week...I got a couple of fitness DVDs which I have been using. One of them is kicking my booty into shape--I'll post reviews soon. I've had three solid days of workouts with another one set up for tomorrow. And I tried a new recipe for acorn squash (part of Kenz's week one challgenge)! ...stay tuned to find out more!

Until next time

Tool for Living #5 Revisited

A February Flatlining Fiasco...
So at the beginning of the month I was determined to make February my "no flatlining" month regarding my slow decline on the weight-loss chart.

I was there. I was motivated. I was exercising like a fiend. I was enjoying every minute of it.

And then I lost it. And I am disappointed with myself. Two weeks of lackadaisical, unmotivated, undisciplined failure. I know I shouldn't consider it a failure, that it is just a bump in the road, but I feel like I am starting to slowly undo all my progress. I know this is mostly the PMS talking, but I feel huge, I feel flabby, and I feel like I can't get in control of my eating. It seemed that everything I did this week resulted in going over points to the point where I stopped tracking and just let it happen. I have never let that happen before. I have always curbed what I was eating at some point--or would at least try to supplement it with exercise. I did none of that this week. But I need to change that. I don't know if I"m ready--but I need to make this happen.

So my goal this week is to get that back--no matter what it takes. I haven't done one of the Tools for Living motivating strategies lately, so I thought I would re-visit this today. I'm going with one I've done before, but it doesn't hurt to do a refresher.

Motivating Strategy/3D Motivation
1. Imagine yourself having already achieved your goals, and enjoying them
I'm fit. I'm running. Good lord I'm running. I'm running for miles on the Croton Aqueduct trail! I never thought I'd be able to run on this! I no longer feel like I can't breathe after a few minutes. I no longer feel the strain in my muscles as I take another step, and then another, and then another. I am sweaty. I am gross. But I feel fantastic. My iPod plays upbeat tunes that have become my personal running soundtrack, keeping me in the zone. I barely even realize that there are other people on the trail, and certainly have stopped comparing their progress to mine or trying to make it seem like I'm working harder when I see them come into view. I am in my own running world, enjoying nature, enjoying the sunlight and the breeze that filters through the trees. I have even stopped freaking out when I see deer grazing on the side of the trail. I am one with nature. And this is all because I kept going and didn't give up when the going got tough.

2. Get in touch with the other good feelings that come from having achieved your goals.
To be healthy. To be proud of my accomplishments. To feel unstoppable. To have the endurance and the energy to not restrict myself. Not wondering what others think. Walking down the street knowing I look good, but not even thinking about that because knowing I feel good is what's more important. To be an inspiration to others.

3. Remain in touch with these feelings as you get back to doing the things you need to do to reach your goal.
Yep. That's the plan.

Until next time